Hello,
I'm Kasey Sage.
Welcome to this short body scan meditation intended to help you unwind at the end of the day,
Bringing your awareness back into the body and out of the mind to settle in for sleep.
Lie down in bed and get comfortable.
Close your eyes and settle in.
Feel your body against the sheets and the weight of the blanket on top of you.
Adjust your hips by gently rocking side to side,
Straightening your spine.
And take several deep breaths.
With each inhale,
Imagine your consciousness being pulled out of the mind and anchored into the body.
Notice your awareness shift to the darkness behind your eyelids.
Now visualize the vastness of the spacious night sky and all of the wonder that it holds.
The stars and the galaxies,
The infinite energy of the cosmos.
Feel into the peace that lies in the silence of this space.
Focus deeply on that peaceful feeling of the silent darkness and bring your attention to your toes and feet.
Notice if you're holding any tension here and allow it to dissipate.
On your next inhale,
Imagine that peaceful darkness of the night sky moving through your toes upward into your feet.
Feel them fully surrender into this peaceful darkness and relax.
Now move your awareness into your legs.
Feel into your shins and calves,
Your knees and your thighs.
And notice if you're holding any tension in these spaces.
Allow it to release from your body.
The day is over.
You can let it go now.
And on your next inhale,
Visualize the peaceful darkness of the night sky flooding into your toes,
Up to your feet,
Your ankles,
And all the way up your legs.
Feel your lower body surrender into total relaxation in the peace of this restful darkness.
And now move your awareness into your pelvis and torso.
Feel into your hips,
Your glutes,
Your groin,
Your abdomen,
And lower back.
This space often holds the bulk of our emotional resistance and tension.
So spend a few moments intentionally breathing rest and relaxation into these spaces.
And on your next inhale,
Feel the peace and calm of the dark night sky come up through your toes,
Into your feet and ankles,
Up your legs,
And flood into your pelvis and torso.
Feel the sense of total relaxation that overcomes this space and surrender into this restful feeling.
Now move your awareness upward once more into your chest,
Arms,
And shoulders.
Let the tension of the day melt away as you breathe.
Breathe deeply with an even longer exhale.
And on your next inhale,
Feel the comfort of the peaceful night sky permeate your body,
Coming in through your toes,
Feet,
Ankles,
Legs,
Pelvis,
Torso,
And finally up to your arms,
Chest,
And shoulders.
Allow this darkness to penetrate your cells and notice how your body is becoming heavier,
Sinking deeper into your bed.
Surrender into this peaceful relaxation.
And finally,
Move your awareness up to your neck and head.
Slowly let your head fall from side to side and slowly land in a comfortable resting place.
Breathe slowly and deeply as all of the tension falls away from this space.
Your breath slows even more.
And on your next inhale,
Let the peace of the dark night sky fill you.
Toes,
Feet,
And ankles,
Legs,
Pelvis,
Torso,
Arms,
Chest,
Shoulders,
Neck,
And head.
Let this darkness fill you to your brim.
Surrender into the peaceful silence and enjoy a restful sleep.
